The right diet according to your hormonal type


  • Understanding hormone types
  • Estrogen dominant diet
  • Testosterone dominant diet
  • Cortisol dominant diet
  • Diet for insulin resistance

Maintaining a healthy diet is essential for overall well-being, but did you know that tailoring your diet according to your hormone type can optimize your health and achieve better results?

Our bodies are unique, and the interplay between our hormones and dietary choices can have a profound impact on our energy levels, metabolism, mood, and overall vitality.

In this article, we delve into the concept of eating according to your hormone type and explore how it can positively impact your health.

Understanding hormone types

Hormones play a critical role in regulating various bodily functions, including metabolism, hunger, and stress response. Although both men and women produce a combination of hormones , certain hormone patterns tend to be more prevalent in each sex. These patterns form the basis for categorizing individuals into different hormonal types .

Estrogen dominant diet

Estrogen dominance is more common in women and is characterized by higher levels of estrogen relative to progesterone. Women with estrogen dominance may experience symptoms such as bloating, mood swings and weight gain. For this hormonal type , a diet that promotes hormonal balance is key. Include cruciferous vegetables (broccoli dishes, kale recipes), flax seeds, and probiotic-rich foods like yogurt to help metabolize estrogen. Additionally, reducing processed foods and maintaining stable blood sugar levels through complex carbohydrates (whole grains, legumes) can help stabilize estrogen levels.

Testosterone dominant diet

Testosterone is the main male hormone, but both men and women have it in different amounts. High testosterone levels can lead to increased muscle mass, improved athletic performance and improved metabolism. For this hormonal type, a diet rich in lean proteins (chicken, fish, legumes), healthy fats (avocado, nuts) and vegetables is recommended. Adequate protein intake is critical for muscle development, while healthy fats provide essential nutrients and support hormone production.

Cortisol dominant diet

Cortisol , known as the stress hormone, plays a vital role in the body’s response to stress. Prolonged high levels of cortisol can lead to weight gain, poor sleep and impaired immune function. Cortisol-dominant individuals should prioritize stress-reduction techniques such as meditation, regular exercise, and quality sleep. A well-balanced diet that includes whole grains, lean proteins, and plenty of fruits and vegetables can help stabilize cortisol levels. Avoiding excessive caffeine, sugar and processed foods is also crucial.

Diet for insulin resistance

Insulin is responsible for regulating blood sugar levels. Insulin resistance occurs when the body’s cells become less sensitive to insulin, leading to elevated blood sugar levels and an increased risk of diabetes. For people with insulin resistance, focusing on a low glycemic index (GI) diet is essential. This includes eating complex carbohydrates, such as whole grains, legumes and non-starchy vegetables. Additionally, including healthy fats and lean proteins can help stabilize blood sugar levels and improve insulin sensitivity.

Recognizing that our bodies have unique hormonal profiles allows us to make more informed dietary choices and optimize our overall health. Tailoring our diet to our hormonal type can help us achieve hormonal balance, support metabolic function and improve overall well-being. While these guidelines provide a starting point.


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